5 protein-rich fit recipes to start the week

Proteins are essential nutrients for the body to function. Responsible for bringing benefits to the quality of the skin, hair and nails, they are important allies of those who are on a diet, as they help strengthen the immune system and restore energy. So check out 5 healthy and protein-rich recipes to insert into your everyday life!

Salmon hamburger

Ingredients

• 250 g of chopped salmon
• 1 cup of tea oatmeal flour
• 1 clove of garlic, peeled and crushed
• 1 lemon juice
• Salt, ground black pepper and chopped parsley to taste
• olive oil for greasing

Method of preparation

In a blender, place the salmon pieces and blend until well blended. Transfer the salmon to a container, add the garlic, lemon juice, salt, black pepper and parsley and mix well. Gradually add the oat flour and stir until you get a homogeneous consistency.

With a spoon, take some dough and shape it into the shape you prefer. Repeat the process with all the dough, put it in a container and take it to the freezer for 20 minutes. Unite a roast with olive oil, remove the burgers from the freezer and have it on it. Take to preheated oven at medium temperature until golden. Serve immediately.

Pumpkin seed snack

Ingredients

• 1 cup of tea seeds raw pumpkin
• 2 garlic cloves, peeled and minced
• Salt, olive oil, spicy paprika and ground black pepper to taste

Method of preparation

In a pan, put the olive oil and lead to medium fire to warm up. Add the garlic and brown. Turn off the heat, transfer the garlic to a baking dish and add the pumpkin seeds, salt, paprika and black pepper and mix well. Drizzle with olive oil and stir to incorporate with the other ingredients. Take to preheated oven at 180°C for 15 minutes. Serve immediately.

soy protein meatball

Ingredients

• 170 g of soy protein textured
• 1 teacup of oat flour
• 1 peeled and chopped onion
• 1 clove of garlic, peeled and crushed
• Salt, chopped parsley and olive oil to taste
• 1 liter of hot water
• olive oil for greasing

Method of preparation

In a container, place the soy protein, cover with hot water and let it hydrate for 20 minutes. Afterwards, drain the water and press the protein to remove excess water. Add the oatmeal, onion, garlic, salt, green smell and olive oil and mix until you get a homogeneous consistency. Shape the meatballs into balls and place them on a greased baking sheet. Take to preheated oven at medium temperature until golden. Serve immediately.

Lentil soup with carrots

Ingredients

• 1 cup of lentil tea
• 1 peeled and chopped onion
• 2 garlic cloves, peeled and crushed
• 1 peeled and chopped carrot
• 1 liter of water
• 1 teaspoon cumin
• Salt, olive oil and ground black pepper to taste

Method of preparation

In a pan, put the olive oil and lead to medium fire to warm up. Add the onion and garlic and brown. Add the cumin and mix well. join to Lentil, carrots and water and cook for 5 minutes. Lower the heat and cook for another 40 minutes, stirring occasionally. Season with salt and pepper and serve immediately.

Chicken pie with sweet potato

Ingredients

Pasta

• 3 eggs
• 3 cups oat flakes
• 2 sweet potatoes, peeled, boiled and mashed
• 1 tablespoon chemical baking powder
• Salt and oil to taste

Filling

• 1 peeled and chopped onion
• 1 clove of garlic, peeled and crushed
• 1 chicken breast cooked and shredded
• 2 chopped tomatoes
• Salt, olive oil and ground black pepper and chopped parsley to taste

Method of preparation

Pasta

In a blender, place the eggs, rolled oats, olive oil, sweet potatoes and salt and blend until smooth. Add the chemical yeast and beat again to incorporate with the other ingredients. Reserve.

Filling

In a pan, put the olive oil and lead to medium fire to warm up. Add the onion and garlic and brown. Add the shredded chicken, tomatoes, salt and black pepper and sauté until the tomatoes wilt. Lastly, add the parsley and mix well. Reserve.

Assembly

Grease a baking dish greased with olive oil, place half of the pasta and spread well. Make a layer with the chicken and cover with the rest of the dough. Take to preheated oven at medium temperature until golden. Serve immediately.